Most running injuries (50-75%) can be attributed to overuse caused by incorrect technique. Ensuring correct running technique reduces injury risk and improves performance.
We recommend a professional technique assessment to provide individualised advice and correction.
1. Over striding increases your load through your legs and reduces power.
2. An upright posture can increase your running efficiency.
3. Relaxing your shoulder improves breathing and reduces neck muscle tension.
4. Correct arm swing improves overall body mechanics and helps with keeping rhythm in your running.
5. Foot strike - There is no strong evidence of whether heel or forefoot strike is more beneficial. Everyone has different running styles.
Training for a running event?
Increasing your training load too quickly will put you at risk of an overuse injury. These are common when people do not plan their training appropriately.
1. Decrease your injury risk by slowly building up your training load.
2. Training load = time spent exercising + intensity level.
3. If you don’t run regularly, start with a short duration with mostly walking and a small amount of running.
4. Training for a running event must start months before your goal event.
5. Slowly increase your endurance until you can run consistently for the distance of your event.
These exercises are just some of what should be included in your netball training and warm up.
1. Warm up with high knees, butt kicks, side skips, backwards jogging.
2. Balance: Jump and land on a single leg and hold for balance.
3. Landing technique: Partner push Slaloms
4.Strength: Lunge Arabesque
5. Agility acceleration/deceleration drills, side step drill.
There are many risk factors that increase chances of sustaining an injury in Netball.
Today we bring you 6 risk factors.
1. Landing and sudden stopping- 46% of injuries in netball are due to landing and sudden stopping when catching the ball.
2. Stress on knees- Landing with a single leg and pivoting, a common movement in netball, places a lot of stress through the ligaments in the knee.
3. ACL Injuries- Females are 4-6 times more likely to sustain an ACL injury
4. Knees and ankles- The quick acceleration and deceleration required in netball increases the chances of knee and ankle injuries.
5. Self Movement and Body Position- Poor preconception and strength in the lower limbs increased the risk of injury.
6. Exercise and Technique- Some rick factors in netball are modifiable through exercise and technique improvement.
Want to prevent injuries while playing netball?
Follow our tips this week to reduce the risk, enhance performance and prolong game time.
1. Ensure you complete an adequate warm up. This has been shown to decrease injuries in netball.
2. Book in with us for an assessment for individualised advice and exercises to enhance your performance and decrease injury risk.
3. Follow the KNEE program developed by Netball Australia to practice and perfect techniques involving landing, take off, deceleration and change of direction
4. Improve strength and power in the lower limb muscles.
5. Practice landing! Reducing injuries is not only about having a powerful jump, but having good technique on landing.
6. Ensure you wear the correct shoes. Netball shoes are designed for the surface and movements.
Netball injuries often occur due to high impact landings, quick acceleration and deceleration or as a result of contact with another player.
1. Ankle Sprains are the most common injury in netball.
2.The second most common injury in netball are Knee ligament sprains
3. Falls due to contact, slips or trips can result in skin abrasions, head knocks and contusions
4. Jarred or broken fingers can occur from direct contact with the ball or a player
5.Shoulders injuries in netball, such as dislocations or subluxations, result from a fall caused by contact with another player
Netball is the most commonly played sport for females in Australia
If you do get injured while skiing (or any other time), there are some simple steps to follow to reduce pain and improve recovery.
The RICER principle is to be applied during the first 2-3 days after a soft tissue injury. Apply these steps unless a bony injury is known to be present.
If there is a suspected bony injury or fracture, emergency medical care is required.
Rest- Rest the injured area but continue to do pain free movement if possible.
Ice- Ice is only beneficial for pain relief. If it helps, use it.
Compression- Applying an elastic bandage or compression wrap is key to decreasing swelling.
Elevation- Elevating the limb is very important to reduce swelling. Raise above the heart or at least off the floor.
Referral- See a physio as soon as possible. An assessment and treatment will ensure the fastest and best outcome.
Pain relief medication - It is recommended not to take anti inflammatories within a couple of days of injury as this may compromise long term healing.
If pain relief is required, take paracetamol based medication.
There are many reasons people get injured on the slopes. Every winter we see a large amount of people injured skiing, snowboarding and spending time at the snow. This week we bring you 6 tips to reduce your risk of injury.
1. Injuries are common when snow sporters attempt runs above their level of competency - ski at your level and be safe.
2. Warm up prior to hitting the slopes - particularly if you’ve just done a long drive to get there!
3. Most injuries occur after a few days when you are fatigued - take a rest day to reduce your risk of an overuse injury or making a mistake.
4. Dehydration and inadequate energy intake hinders your ability to perform - Drink lots of water and take rests to eat.
5.Warm down and stretch after a day on the slopes. Stretch your quads, glutes, calves, hip flexors and back.
6. Take care when walking around in the snow. Many injuries occur from falls on icy slopes!
Skiing and snowboarding are very physically demanding activities. Many of us don’t adequately prepare our bodies for long days of shredding on the slopes.
Here are 5 great exercises to prepare your body, not only to reduce the risk of injuries, but also improve performance.
1. Squats: Help strengthen your glutes and quads for when you get on the slopes
2. Side planks: Strengthen your obliques and glute mede, ensuring faster turns
3. Sustained squats: Holding for as long as you can to increase endurance
4. Calf raises: Transferring weight is very important with skiing and snowboarding and having strong calves helps.
5. Hopping then landing and holding: A stable and smooth transfer of weight between feet is important for turning in skiing or boarding.
Before you leave, ensure your gear is in good service and fits well.
Skiers ensure your DIN settings are correct to minimise knee injuries.
See our Facebook page for videos and photos of these exercises!
Most snow sport injuries result from falls and awkward positioning, often resulting from a loss of control when traveling at speed. This week we bring you the 6 most common areas injured while skiing and snowboarding.
1. Knee injuries - Ligament sprains (ACL, PCL, MCL, LCL) and meniscus damage
2. Shoulder dislocations or fractures
3. AC Joint injuries
4. Lower Leg fractures
5. Wrist, hand, or thumb injuries.
6. Closed head injuries and concussions